Spring cleaning can be an enjoyable experience when done with care. Are you tired of having soreness and fatigue from cleaning your home? In this article, we’ll cover ten simple ways to stay injury-free while Spring cleaning, and how to feel refreshed like your newly cleaned spaces.

Warm-up

One of the easiest segues into injury is not properly warming up your body for exercise. While Spring cleaning isn’t the same as hitting the gym or pool aerobics class, you still need to get your blood pumping before cleaning.

Start with a walk around the block or your patio to get going, and then transition into some dynamic stretches. Do circles with your arms and reach for your toes a few times gently. The goal is to prevent muscle strains, so move your body and warm up your muscles and then get started.

Hydrate

Proper hydration prevents muscle tightness, fatigue, and overall next-day soreness. During warm Spring months, you want to stay hydrated to keep your body cool and stop yourself from overheating during exertion. Proper water intake throughout the day also helps muscles work more efficiently.

Stay upright with good posture

Vacuuming, mopping and raking all put strain on your back. Keep upright and use your feet rather than your arms to do the cleaning. Keeping the tools at waist level, rather than bending and stretching your arms out, will allow you to walk around and still get an efficient clean.

Engage your core

When lifting or moving items, use your core and bend at the knees to pick up heavier objects. Ask for help, if you have it at home, rather than straining yourself.

You know how much physical therapy we perform for back injuries? Be careful!

Don’t overdo it

Alternate arms or hands when wiping, dusting, and washing surfaces. You may not notice it right away, but your dominant arm will be sore if you don’t give it a break switching to the other. If you feel tired or like you may have done too much, take a breather. There are no heroes in spring cleaning, take a load off before you get too far.

Avoid overhead lifting or cleaning

Use a step stool as necessary so that you’re not straining your shoulders or overusing your arms muscles above your head.

Take breaks often

It’s easy to get caught up in a playlist or the cadence of cleaning, but choosing to take a break every 30 minutes will let you check in with yourself. You can hydrate, make sure your muscles aren’t overworked, and then get back to work, as needed.

Use tools correctly

Most Spring cleaning outdoors requires tools for things such as weeding and gardening. Make sure you’re aware of how to use tools properly before getting started. A misused pruner can be tomorrow’s aching arthritis, and improper lifting or carrying of items can be a strained leg, back, or neck muscles for weeks to come.

Have fun

Spring cleaning can be a drag if you don’t make it enjoyable. Listen to tunes. Dance around the house. Enjoy your clean new space and reward yourself after each milestone.

Take a bath

A warm soak with Epsom salt rejuvenates tired muscles and reduces inflammation in overused areas after a day of cleaning. If you don’t have Epsom, then warm water and your favorite bubbles should do the trick. Relish in your hard work and soak off the physical duress you experienced.

A clean space can be invigorating, and it doesn’t have to cause strain on your body or lay you out for weeks afterward. These tips should help you stay injury-free before and after your Spring clean-up. Good luck!

If you are looking for occupational or physical therapy, vestibular rehab, wheelchair training, learning to walk, unweighting aquatic therapy, or other services in the Phoenix area, please call Touchstone Rehabilitation at 602-277-1073.